AT H O M E P R O G R A M
full body strength
R O U T I N E
MOVEMENT REPS
A1. Pseudo Planche Push Up 3-5 x 6-8 reps @ (4-0-1-0)
A2. Slider Hamstring Curl 3-5 x 6-8 reps @ (4-0-1-0)
A3. Reverse Plank Extension 3-5 x 10-12 reps @ (1-0-1-2)
16. Rest 45 sec between exercises, 90 sec between rounds.
B1. Home Bodyweight Row 3-5 x 6-8 reps @ (4-0-1-0)
B2. Shrimp Squat 3-5 x 6-8 reps per side @ (4-0-1-0)
B3. Lying Leg Raise 3-5 x 10-12 reps @ (2-1-1-0)
16. Rest 45 sec between exercises, 90 sec between rounds.
AT H O M E P R O G R A M
full body isometric
R O U T I N E
MOVEMENT REPS
A1. Pike Handstand Hold 3-5 x 30-40 secs
A2. Natural Hamstring Curl Hold 3-5 x 30-40 secs
A3. Support / Tuck L-Sit Hold 3-5 x 30-40 secs
16. Rest 30 sec between exercises, 90 sec between rounds.
B1. Tri-Pause Bodyweight Row 3-5 x 1-2 reps @ (3x10s)
B2. Single Leg Wall Sit 3-5 x 20-30 secs per side
B3. Oblique Plank 3-5 x 20-30 secs per side
16. Rest 30 sec between exercises, 90 sec between rounds.
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
AT H O M E P R O G R A M
full body mass gain
R O U T I N E
MOVEMENT REPS
A1. Pike Push Up 3-5 x 4-6 reps @ (4-0-1-0)
A2. Diamond Push Up 3-5 x 8-12 reps @ (3-0-1-1)
A3. Cyclist Squat 3-5 x 10-12 reps @ (3-1-1-0)
16. Superset A1-A2, 60 sec between A2-A3 and 100 sec between rounds.
B1. Front Lever Row 3-5 x 4-6 reps @ (4-0-1-0)
B2. Supinated Bodyweight Row 3-5 x 8-12 reps per side @ (3-0-1-1)
B3. Reverse Hyperextension 3-5 x 10-12 reps @ (2-0-1-2)
16. Superset B1-B2, 60 sec between B2-B3 and 100 sec between rounds.
AT H O M E P R O G R A M
upper body mass gain
R O U T I N E
MOVEMENT REPS
A1. Pike Push Up 3-5 x 4-6 reps @ (4-0-1-0)
A2. Diamond Push Up 3-5 x 8-12 reps @ (3-0-1-1)
A3. Front Lever Row 3-5 x 4-6 reps @ (4-0-1-0)
A4. Supinated Bodyweight Row 3-5 x 8-12 reps @ (3-0-1-1)
16. Superset A1-A2, 60 sec between A2-A3, superset A3-A4 and 100 sec between rounds.
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
AT H O M E P R O G R A M
lower body mass gain
R O U T I N E
MOVEMENT REPS
A1. Shrimp Squat 3-5 x 4-6 reps per side @ (4-0-1-0)
A2. Cyclist Squat 3-5 x 8-12 reps @ (3-1-1-0)
A3. Slider Hamstring Curl 3-5 x 4-6 reps @ (4-0-1-0)
A4. Reverse Hyperextension 3-5 x 8-12 reps @ (2-0-1-2)
16. Superset A1-A2, 60 sec between A2-A3, superset A3-A4 and 100 sec between rounds.
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W A L O N G
dynamic flexibility
R O U T I N E
MOVEMENT REPS
1. Head Nods 5 reps
2. Breath Extensions 5 reps
3. Child Pose 20 secs
4. Thread The Needle 5 reps per side
5. Overhead Cat Cow 5 reps
6. McKenzie Push Up 5 reps
7. Upward Dog 20 sec
8. Table Top Quad Stretch 3 reps per side
9. Walking Downward Dog 10 reps per side
10. Hip Swivels 5 reps per side
11. 90:90 Glute Hinges 5 reps per side
12. Kneeling Hamstring Rocks (Right) 10 reps
13. Hip Flexor Lunge Extensions (Left) 10 reps
14. Lying Knee Drops 5 reps per side
15. Kneeling Hamstring Rocks (Left) 10 reps
16. Hip Flexor Lunge Extensions (Right) 10 reps
17. Standing Pancake Twists 3 reps per side
18. Prayer Squats 5 reps
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W A L O N G
pnf flexibility
R O U T I N E
MOVEMENT REPS
1. Breath Circles 5 reps
2. Shoulder Extension Reach 30 secs
3. German Sit 30 secs
4. Downward Dog 10 secs
5. Upward Dog 10 secs
6. Prone Shoulder Flexion Lifts 3 reps (5 secs)
7. Elevated Prone Butchers Block 30 secs
8. Cat Stretch 10 secs
9. Walking Downward Dog 10 reps per side
10. Pigeon Twists 3 reps (10 secs) per side
11. Pike Ground Push 3 reps (5 secs)
12. Squat To Pike 5 reps
13. Hip Flexor Lunge Leg Curl (Right) 3 reps (5 secs)
14. Hip Flexor Bent Leg Lunge (Right) 30 secs
15. Hip Flexor Lunge Leg Curl (Left) 3 reps (5 secs)
16. Hip Flexor Bent Leg Lunge (Left) 30 secs
17. Standing / Seated Pancake Reach 3 reps (5 secs)
18. Pancake Stretch 30 secs
19. Tailor Pose Contrast Contract 3 reps (5 secs) per side
20. Tailor Pose Stretch 30 secs
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
F O L L O W A L O N G
relaxed flexibility
R O U T I N E
MOVEMENT REPS
1. Sleeper Stretch 120 secs per side
2. Lying Butterfly Pose 10 breaths
3. Halasana 5 breaths
4. Chest Supported Frog Pose 10 breaths
5. Supported Hip Flexor Lunge 6 breaths per side
6. Lying Wall Hamstring Pose 10+ breaths
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior
AT H O M E P R O G R A M
alternative
R O U T I N E S
ORIGINAL MASS GAIN
DAY 1. Full Body Strength DAY 1. Upper Body Strength
DAY 2. Dynamic Flexibility DAY 2. Lower Body Strength
DAY 3. Full Body Isometric DAY 3. Flexibility / Active Rest
DAY 4. PNF Flexibility DAY 4. Upper Body Strength
DAY 5. Full Body Mass Gain DAY 5. Lower Body Strength
DAY 6. Relaxed Stretching DAY 6. Flexibility / Active Rest
DAY 7. Active Rest DAY 7. Active Rest
BEGINNER
DAY 1. Full Body Strength DAY 8. Full Body Isometric
DAY 2. Flexibility / Active Rest DAY 9. Flexibility / Active Rest
DAY 3. Full Body Isometric DAY 10. Full Body Strength
DAY 4. Flexibility / Active Rest DAY 11. Flexibility / Active Rest
DAY 5. Full Body Strength DAY 12. Full Body Isometric
DAY 6. Flexibility / Active Rest DAY 13. Flexibility / Active Rest
DAY 7. Active Rest DAY 14. Active Rest
SKILLS
DAY 1. Full Body Strength DAY 8. Full Body Mass Gain
DAY 2. Flexibility / Active Rest DAY 9. Flexibility / Active Rest
DAY 3. Full Body Mass Gain DAY 10. Full Body Strength
DAY 4. Flexibility / Active Rest DAY 11. Flexibility / Active Rest
DAY 5. Full Body Strength DAY 12. Full Body Mass Gain
DAY 6. Flexibility / Active Rest DAY 13. Flexibility / Active Rest
DAY 7. Active Rest DAY 14. Active Rest
BodyweightWarrior @TheBodyweightWarrior
@TheBodyweightWarrior TheBodyweightWarrior
TheBodyweightWarrior